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WOD: Thursday

CrossFit MSD – CrossFit

Warm-up

Warm-up (No Measure)

*catch in tight hollow position and flick up to flat feet, under hips if possible.

Same weight for the snatch + press

Weightlifting

Hang Power Snatch (2 reps EMOM for 15min, building)

Start around 60% 1rm and build if feeling good.

Metcon

Metcon (AMRAP – Rounds)

EMOM for 12min

1) 22/16 cal AB

2) rest

3) 25/18 cal row

4) restGoal is to complete the cals in :50 so you really “earn” that rest.

Think to the 40min EMOM we did last week, this should be slightly more challenging as it’s less intervals total, so we are after a higher intensity.

ENJOY 🙂

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on Wednesday, April 19th, 2017 at 6:00 pm and is filed under CFMSD Workout of the Day.
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